Mark Bittman is The Times Magazine’s food columnist and an Opinion columnist. Visit Mark Bittman’s blog »
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8 Foods That Lower Blood Pressure | Caring.com
I am one of the lucky people that has an excessively low blood pressure, perhaps, because I drink a lot of green tea which has been found to lower the risk of developing heart disease! For people that have a history of high blood pressure and those that want to maintain good cardiovascular health, this article from Caring.com can help you to incorporate in your diet foods that can lower blood pressure.
Plant-based diets and diets high in fruits and vegetables are strongly associated with lower blood pressure -- so much so that the National Institutes of Health (NIH) officially recommends adopting healthy eating practices as one of the primary actions to take to prevent or lower high blood pressure and hypertension.
DASH, which stands for "Dietary Approaches to Stop Hypertension," is the eating plan recommended by the NIH. It features foods that are low in saturated fat, total fat, and cholesterol, with a particular focus on fruits, vegetables, and low-fat dairy. The eight foods on this list are DASH-approved. Not only are they packed with nutrients that support overall health, but they also help lower blood pressure. Here's how:
How it works: Celery contains phytochemicals known as phthalides, which relax the muscle tissue in the artery walls, enabling increased blood flow and, in turn, lowering blood pressure.
How much: Research suggests that eating four stalks of celery per day may be helpful in lowering blood pressure. For a boost of protein, add a tablespoon of unsalted peanut butter or almond butter; both are high in monounsaturated fat (the heart-healthy kind).
How it works: Omega-3 fatty acids are essential fatty acids: The human body can't make them, so we need to get them from the food we eat. Omega-3s act as a natural blood thinner, making it easier for your heart to pump blood around your body. Less viscous (thick) blood is also less likely to form clots in veins and arteries.
How much: According to the joint guidelines from the FDA and the EPA, two six-ounce servings per week of most cold-water fish is a safe amount for most people, including pregnant women and nursing mothers, to reap the health benefits with minimal risk from exposure to toxins. If you bruise easily, have a bleeding disorder, or take blood-thinning medication, talk to your doctor about potential complications.
How it works: Broccoli is a potent package of fiber, potassium, calcium, magnesium, and vitamin C, all nutrients that help lower blood pressure. One cup of steamed broccoli provides more than 200 percent of the vitamin C you need each day. Researchers aren't sure how, exactly, vitamin C helps. Theories range from the vitamin promoting the excretion of lead to calming the sympathetic nervous system to protecting nitric oxide, a molecule that relaxes blood vessels, thereby increasing blood flow. But the results are the same: Antioxidant vitamin C helps normalize blood pressure.
How much: For the myriad health benefits you can reap from regular consumption of broccoli, most people would do well to eat at least one serving a day. For variety, eat it raw with salsa or hummus, or steamed with olive oil and lemon. If you have a juicer, run the stalks and leaves through for a spicy green sipper.
How it works: A natural diuretic, dandelion helps reduce blood pressure by releasing excess sodium without the loss of potassium (as occurs with some over-the-counter diuretics). This is doubly important because excess sodium raises blood pressure by constricting blood vessels, while potassium helps regulate it. Dandelion is also loaded with magnesium, which dissolves blood clots and stimulates the production of nitric oxide, helping to relax and dilate blood vessels for better blood flow.
How much: Eat fresh dandelion greens in a salad, sauté dandelion roots in a stir-fry, or drink dried dandelion in a tea. Incorporate dandelion into your diet as often as you can; it's really good for you, and in any form you find it (except on your lawn), chances are that it's organic -- grown without harmful pesticides or herbicides.
Disclaimer: Please discuss your health with your doctor for proper guidance on lowering your blood pressure.
Source: 8 Foods That Lower Blood Pressure | Caring.com
8 Foods That Lower Blood Pressure
By Nikki Jong, Caring.com contributing editor
Last updated: October 13, 2011
DASH, which stands for "Dietary Approaches to Stop Hypertension," is the eating plan recommended by the NIH. It features foods that are low in saturated fat, total fat, and cholesterol, with a particular focus on fruits, vegetables, and low-fat dairy. The eight foods on this list are DASH-approved. Not only are they packed with nutrients that support overall health, but they also help lower blood pressure. Here's how:
1. Celery
Mark Houston, a physician and medical director of the Hypertension Institute of Nashville at Saint Thomas Hospital, recommends celery to patients as a natural remedy for lowering blood pressure. This recommendation isn't anything new: Doctors of Traditional Chinese Medicine (TCM) have been prescribing celery or celery root to patients with high blood pressure for more than a century. Studies have shown benefit in animals as well as humans.How it works: Celery contains phytochemicals known as phthalides, which relax the muscle tissue in the artery walls, enabling increased blood flow and, in turn, lowering blood pressure.
How much: Research suggests that eating four stalks of celery per day may be helpful in lowering blood pressure. For a boost of protein, add a tablespoon of unsalted peanut butter or almond butter; both are high in monounsaturated fat (the heart-healthy kind).
2. Cold-water fish
Cold-water fish are rich in anti-inflammatory omega-3 fats, which are famous for their cardiovascular benefits. In particular, omega-3s lower blood pressure and reduce the risk of heart attack and stroke. Wild (not farmed) salmon, tuna, mackerel, cod, trout, halibut, herring, and sardines are among the best sources.How it works: Omega-3 fatty acids are essential fatty acids: The human body can't make them, so we need to get them from the food we eat. Omega-3s act as a natural blood thinner, making it easier for your heart to pump blood around your body. Less viscous (thick) blood is also less likely to form clots in veins and arteries.
How much: According to the joint guidelines from the FDA and the EPA, two six-ounce servings per week of most cold-water fish is a safe amount for most people, including pregnant women and nursing mothers, to reap the health benefits with minimal risk from exposure to toxins. If you bruise easily, have a bleeding disorder, or take blood-thinning medication, talk to your doctor about potential complications.
3. Broccoli
Nutritionally speaking, broccoli is a red-carpet regular, connecting the worlds of scientific research and natural health. This cruciferous veggie is hailed as a super-food because of its powerful antioxidant and anti-inflammatory properties. And when it comes lowering blood pressure, broccoli sells itself.How it works: Broccoli is a potent package of fiber, potassium, calcium, magnesium, and vitamin C, all nutrients that help lower blood pressure. One cup of steamed broccoli provides more than 200 percent of the vitamin C you need each day. Researchers aren't sure how, exactly, vitamin C helps. Theories range from the vitamin promoting the excretion of lead to calming the sympathetic nervous system to protecting nitric oxide, a molecule that relaxes blood vessels, thereby increasing blood flow. But the results are the same: Antioxidant vitamin C helps normalize blood pressure.
How much: For the myriad health benefits you can reap from regular consumption of broccoli, most people would do well to eat at least one serving a day. For variety, eat it raw with salsa or hummus, or steamed with olive oil and lemon. If you have a juicer, run the stalks and leaves through for a spicy green sipper.
4. Dandelion
For more than a century, dandelion has been used as a cure-all for countless conditions and ailments in cultures around the world, particularly in its native Asia and Europe. The entire plant is edible, from leaves to roots. And in addition to lowering blood pressure, it's good for the liver, eyes, and skin.How it works: A natural diuretic, dandelion helps reduce blood pressure by releasing excess sodium without the loss of potassium (as occurs with some over-the-counter diuretics). This is doubly important because excess sodium raises blood pressure by constricting blood vessels, while potassium helps regulate it. Dandelion is also loaded with magnesium, which dissolves blood clots and stimulates the production of nitric oxide, helping to relax and dilate blood vessels for better blood flow.
How much: Eat fresh dandelion greens in a salad, sauté dandelion roots in a stir-fry, or drink dried dandelion in a tea. Incorporate dandelion into your diet as often as you can; it's really good for you, and in any form you find it (except on your lawn), chances are that it's organic -- grown without harmful pesticides or herbicides.
Disclaimer: Please discuss your health with your doctor for proper guidance on lowering your blood pressure.
Source: 8 Foods That Lower Blood Pressure | Caring.com
Saturday, November 12, 2011
green it yourself: recycled wine rack – Michelle Kaufmann Studio
Here is another green living project from Michelle Kaufmann. If you are a serious wine collector, you probably need a proper wine storage room with proper temperature controls. However, for occasional wine drinkers, Michelle's recycled wine rack may just do the trick for you.
Source: green it yourself: recycled wine rack – Michelle Kaufmann Studio
green it yourself: recycled wine rack
What’s greener than organic wine? Storing organic wine in a wine rack made from reused materials. This DIY wine rack is super easy to make, plus the geometric design gives it an awesome modern look. If you already have the cans you need to make it – great! Otherwise you can just buy some the next time you’re at the store and then plan a few meals around the food that comes inside. Once the wine rack is finished just stock it with your favorite organic wines and invite a few friends over to enjoy some of that vino and, more importantly, admire your amazing handiwork.Source: green it yourself: recycled wine rack – Michelle Kaufmann Studio
green it yourself: reclaimed wood cutting board – Michelle Kaufmann Studio
Another tip on Green living from Michelle Kaufmann.
green it yourself: reclaimed wood cutting board
Reclaimed wood is a fantastic green material. Using reclaimed wood not only gives new life to old wood but also saves a bit of virgin wood from being harvested. Everything from furniture to siding to cabinetry can be made from reclaimed wood, which comes from sources like old buildings, railroad trestles, fallen trees, old docks, and barrels from breweries and wineries. For a fun adventure, try collecting reclaimed wood on your own or just find a local lumber or scrap yard where they collect and sell it. You can search Buildingreuse.org to locate a place near you. Making your own cutting board out of reclaimed wood is a fun and useful way to get familiar with reclaimed wood.
Source:
green it yourself: reclaimed wood cutting board – Michelle Kaufmann Studio
Michelle Kaufmann Studio
Smart (wired), eco (green) and prefab homes designed by San Francisco architect Michelle Kaufmann. Prefab homes are partially built in a factory and then assembled at the building site. The advantage over site built homes is cost (less waste) and better quality control.
Michelle collaborated with Sunset Magazine on one of its "Idea Homes. She has tips at her website on do-it-yourself projects such as the "Smart Fire" fireplace project that involves the use of glass rocks.
Click on the link below to learn more about Michelle's work.
Michelle Kaufmann Studio
Michelle collaborated with Sunset Magazine on one of its "Idea Homes. She has tips at her website on do-it-yourself projects such as the "Smart Fire" fireplace project that involves the use of glass rocks.
Click on the link below to learn more about Michelle's work.
Michelle Kaufmann Studio
Fast & Fresh warm drinks - Sunset.com
It is that time of the year when those of us living in colder climes nest by staying at home and cuddling with a book by the fire. We eat delectable soups and keep warm with hot drinks such as hot cider and hot milk with cocoa. Here are ideas from Sunset Magazine on a variety of ways of making your warm drinks a lot more interesting! Enjoy!
Click on the link to learn more: Fast & Fresh warm drinks - Sunset.com
Click on the link to learn more: Fast & Fresh warm drinks - Sunset.com
Low-impact closet tour - Video - Sunset.com
I like this - a simple, clean and well-organized closet. As we grow older, we realize that we don't need all of the junk that we have accumulated. Make your life simpler -- downsize and save your money for more important things.
Click on the link to view the video: Low-impact closet tour - Video - Sunset.com
Click on the link to view the video: Low-impact closet tour - Video - Sunset.com
Low-impact laundry room tour - Video - Sunset.com
The best take away from this video is the use of microfiber cloths and cloth napkins. You can pick good quality cotton and linen cloth napkins from estate sales for pennies on the dollar!
Click on the link to view the video: Low-impact laundry room tour - Video - Sunset.com
Click on the link to view the video: Low-impact laundry room tour - Video - Sunset.com
Low-impact kitchen tour - Video - Sunset.com
Clever idea about the use of mason jars to store meat and fish instead of plastic bags that dont keep the food flavor as well. I keep all the Mason jars that I get from Trader Joe's and other spaghetti sauces and I reuse them for storing dry grocery tiems such as beans and farina. Now I have another good use for them. Very clever!
Click on the link to view the video: Low-impact kitchen tour - Video - Sunset.com
Click on the link to view the video: Low-impact kitchen tour - Video - Sunset.com
Low-impact bathroom tips - Video - Sunset.com
I like the bit about the home-made tooth powder made from baking soda and Stevia. I am not sure what Stevia -- a natural sweetener -- brings to the table, perhaps it just sweetens the baking soda? Not necessary in my opinion.
Low-impact bathroom tips - Video - Sunset.com
Low-impact bathroom tips - Video - Sunset.com
Brown Rice: Not Just for Hippies Anymore
For almost a year now, I have completely cut out white rice, white flour and white sugar from my diet. However, it took a while for me to get used to brown rice. I tried both basmati brown rice and jasmine brown rice and eventually settled on jasmine brown rice which is easier on one's stomach. However, there are so many other varieties of brown rice that I am yet to test. There is one thing that I know. There is no going back to white rice again!
Here are some great ideas from Mark Bittman on how you can use brown rice in creative ways beyond just a side dish, fried rice or joloff rice.
By MARK BITTMAN
Now brown rice has not only lost its hippie stigma; it has also become sort of de rigueur, though it’s mostly relegated to a dull side dish served underneath or next to something more interesting — stir-fries, stews, chili — a worthy if obligatory “healthful” substitute for white rice.
It need not be this way. There are dozens of brown-rice varieties, because “brown” simply means “hulled but not stripped of bran layers.” Brown basmati has the same nutty aroma as white, with more chew; most brown short-grains release starch, just like arborio; most brown long-grains cook just like “regular” rice; and black, mahogany, purple, red — all those novelty rices are “brown” and can be treated in pretty much the same ways, and those ways are myriad.
Like white rice, all brown rice must be cooked in liquid, but depending on timing and ratio of rice to liquid — plus, of course, what you add to it — the final dish will vary considerably. Add water to cover by about an inch and a pinch of salt to long-grain brown rice, cover, simmer until the rice is tender and dry and you have the perfect base for a hearty salad. Sauté the rice in oil or butter before adding liquid, and you have pilaf. (The toasting results in perfectly fluffy, separate, flavorful grains.)
Things get really interesting when you use short-grain rice and go for something closer to a creamy, porridgelike stew that makes a terrific breakfast (add even more water for congee) or basis for dinner. Or, add slightly less water, cook until the grains burst — this usually takes at least an hour — and you end up with a thick batter for pancakes: no eggs, flour or dairy required.
Or boil it, eat it plain and see if you become a chick magnet.
1. PILAF
Garlic and Parsley
Cook 1 tablespoon minced garlic in 2 tablespoons butter for 2 minutes. Add 1 1/2 cups brown basmati (or other) rice and cook, stirring, about 3 minutes. Add 3 cups stock, bring to a boil, lower the heat and cover. Cook until the liquid is absorbed and the rice tender, 40 to 50 minutes. Stir in 1/2 cup chopped parsley, cover and let rest for 10 minutes. Garnish: Chopped parsley.
Sausage, Red Peppers and Onions
Use olive oil instead of butter. Cook 1 sliced onion, 1 sliced red bell pepper and 8 ounces sliced or chunked Italian sausage in the oil before adding the garlic. Substitute basil for the parsley.
Shrimp, Scallions and Snow Peas
Use neutral oil (like corn) instead of butter. Cook 1/2 cup chopped scallions in oil before adding garlic. Add 8 ounces peeled shrimp (chopped, if large), 1 cup snow peas, 1 tablespoon soy sauce and 1 teaspoon sesame oil for the last 5 minutes of cooking. Garnish: Chopped cilantro.
2. STEW
Fried Egg and Chives
Combine 1 1/2 cups brown rice with 3 cups water over high heat. Bring to a boil, lower the heat and partly cover. Cook, stirring occasionally and adding more water if necessary, until the rice is tender and thick, 45 to 60 minutes. Stir in 1/2 cup chopped chives. Meanwhile, fry 4 eggs in 1 tablespoon sesame oil. Serve the eggs over the rice. Garnish: Chopped chives.
Jerk Chicken
Skip the chives and eggs. First, sear 4 bone-in chicken thighs in 3 tablespoons olive oil. Add 1 chopped onion and cook for 5 minutes; add 1 tablespoon minced ginger, 1 teaspoon thyme, 1/2 teaspoon minced habanero chili, 1 teaspoon allspice, 1/2 teaspoon cinnamon, rice and the water; proceed as above. Garnish: Thyme leaves.
Coconut and Molasses
Skip the chives and eggs. Substitute 1 can coconut milk for 1 1/2 cups of the water and add 1/2 cup shredded unsweetened coconut to the rice. Serve drizzled with molasses.
3. SALAD
White Bean, Lemon and Tomato
Combine 1 1/2 cups brown rice with 2 1/2 cups water over high heat. Bring to a boil, lower the heat and cook until the liquid is absorbed and the rice is tender, 40 to 45 minutes. Chill if time allows. Toss with 1 cup cooked white beans, 1 cup halved cherry tomatoes, 1/4 cup chopped dill, 1/4 cup olive oil, 2 tablespoons lemon juice and 1 tablespoon minced garlic. Garnish: Chopped dill.
Grape and Ricotta
Substitute ricotta cheese for the white beans, grapes for the cherry tomatoes, basil for the dill and 1 chopped small shallot for the garlic.
Broccoli, Pine Nut and Sage
Steam 2 cups broccoli florets until just tender, about 5 minutes; shock in ice water, then drain and chop. Substitute 1/2 cup toasted pine nuts for the white beans, the broccoli for the cherry tomatoes and 1 tablespoon chopped sage for the dill.
4. CAKES
Parmesan and Scallions
Combine 1 1/2 cups brown rice with 3 cups water over high heat. Bring to a boil, then lower the heat. Cook, stirring occasionally and adding more water if needed, until the rice is starchy and soft, about 1 hour. Chill for at least 1 hour. Stir in 1 cup grated Parmesan, 1/2 cup chopped scallions and 1/4 cup chopped parsley. Form into patties and cook in olive oil over medium-high heat until browned on both sides. Garnish: Grated Parmesan.
Carrots and Parsnips
Skip the cheese, scallions and parsley. Instead, stir 1 cup shredded carrots, 1 shredded small onion, 1/2 cup shredded parsnips and 1 tablespoon minced sage into the rice; proceed as above. Garnish: Chopped parsley.
Caramelized Leeks and Spinach
Skip the cheese, scallions and parsley. Cook 2 chopped leeks in 2 tablespoons olive oil until very soft and brown, 15 to 20 minutes. Add 3 cups chopped spinach and cook just until wilted. Stir the leeks and spinach into the rice; proceed as above. Serve with lemon wedges.
Source: http://www.nytimes.com/2011/11/13/magazine/brown-rice-is-not-just-for-hippies.html?src=me&ref=general
Here are some great ideas from Mark Bittman on how you can use brown rice in creative ways beyond just a side dish, fried rice or joloff rice.
Brown Rice: Not Just for Hippies Anymore
Yunhee Kim for The New York Times; Food stylist: Maggie Ruggiero. Prop stylist: Deborah Williams.
Brown rice finally makes its way into the main course.
By MARK BITTMAN
Published: November 10, 2011
In 1969, I ate my first bowl of plain, boiled brown rice, then proceeded to live on it for a week, replicating the diet of a hippie girl to whom I hoped to demonstrate my sex appeal. (It didn’t work.) Twenty years later, brown rice became a minor but regular part of my repertory.
Now brown rice has not only lost its hippie stigma; it has also become sort of de rigueur, though it’s mostly relegated to a dull side dish served underneath or next to something more interesting — stir-fries, stews, chili — a worthy if obligatory “healthful” substitute for white rice.
It need not be this way. There are dozens of brown-rice varieties, because “brown” simply means “hulled but not stripped of bran layers.” Brown basmati has the same nutty aroma as white, with more chew; most brown short-grains release starch, just like arborio; most brown long-grains cook just like “regular” rice; and black, mahogany, purple, red — all those novelty rices are “brown” and can be treated in pretty much the same ways, and those ways are myriad.
Like white rice, all brown rice must be cooked in liquid, but depending on timing and ratio of rice to liquid — plus, of course, what you add to it — the final dish will vary considerably. Add water to cover by about an inch and a pinch of salt to long-grain brown rice, cover, simmer until the rice is tender and dry and you have the perfect base for a hearty salad. Sauté the rice in oil or butter before adding liquid, and you have pilaf. (The toasting results in perfectly fluffy, separate, flavorful grains.)
Things get really interesting when you use short-grain rice and go for something closer to a creamy, porridgelike stew that makes a terrific breakfast (add even more water for congee) or basis for dinner. Or, add slightly less water, cook until the grains burst — this usually takes at least an hour — and you end up with a thick batter for pancakes: no eggs, flour or dairy required.
Or boil it, eat it plain and see if you become a chick magnet.
1. PILAF
Cook 1 tablespoon minced garlic in 2 tablespoons butter for 2 minutes. Add 1 1/2 cups brown basmati (or other) rice and cook, stirring, about 3 minutes. Add 3 cups stock, bring to a boil, lower the heat and cover. Cook until the liquid is absorbed and the rice tender, 40 to 50 minutes. Stir in 1/2 cup chopped parsley, cover and let rest for 10 minutes. Garnish: Chopped parsley.
Sausage, Red Peppers and Onions
Use olive oil instead of butter. Cook 1 sliced onion, 1 sliced red bell pepper and 8 ounces sliced or chunked Italian sausage in the oil before adding the garlic. Substitute basil for the parsley.
Shrimp, Scallions and Snow Peas
Use neutral oil (like corn) instead of butter. Cook 1/2 cup chopped scallions in oil before adding garlic. Add 8 ounces peeled shrimp (chopped, if large), 1 cup snow peas, 1 tablespoon soy sauce and 1 teaspoon sesame oil for the last 5 minutes of cooking. Garnish: Chopped cilantro.
2. STEW
Combine 1 1/2 cups brown rice with 3 cups water over high heat. Bring to a boil, lower the heat and partly cover. Cook, stirring occasionally and adding more water if necessary, until the rice is tender and thick, 45 to 60 minutes. Stir in 1/2 cup chopped chives. Meanwhile, fry 4 eggs in 1 tablespoon sesame oil. Serve the eggs over the rice. Garnish: Chopped chives.
Jerk Chicken
Skip the chives and eggs. First, sear 4 bone-in chicken thighs in 3 tablespoons olive oil. Add 1 chopped onion and cook for 5 minutes; add 1 tablespoon minced ginger, 1 teaspoon thyme, 1/2 teaspoon minced habanero chili, 1 teaspoon allspice, 1/2 teaspoon cinnamon, rice and the water; proceed as above. Garnish: Thyme leaves.
Coconut and Molasses
Skip the chives and eggs. Substitute 1 can coconut milk for 1 1/2 cups of the water and add 1/2 cup shredded unsweetened coconut to the rice. Serve drizzled with molasses.
3. SALAD
Combine 1 1/2 cups brown rice with 2 1/2 cups water over high heat. Bring to a boil, lower the heat and cook until the liquid is absorbed and the rice is tender, 40 to 45 minutes. Chill if time allows. Toss with 1 cup cooked white beans, 1 cup halved cherry tomatoes, 1/4 cup chopped dill, 1/4 cup olive oil, 2 tablespoons lemon juice and 1 tablespoon minced garlic. Garnish: Chopped dill.
Grape and Ricotta
Substitute ricotta cheese for the white beans, grapes for the cherry tomatoes, basil for the dill and 1 chopped small shallot for the garlic.
Broccoli, Pine Nut and Sage
Steam 2 cups broccoli florets until just tender, about 5 minutes; shock in ice water, then drain and chop. Substitute 1/2 cup toasted pine nuts for the white beans, the broccoli for the cherry tomatoes and 1 tablespoon chopped sage for the dill.
4. CAKES
Combine 1 1/2 cups brown rice with 3 cups water over high heat. Bring to a boil, then lower the heat. Cook, stirring occasionally and adding more water if needed, until the rice is starchy and soft, about 1 hour. Chill for at least 1 hour. Stir in 1 cup grated Parmesan, 1/2 cup chopped scallions and 1/4 cup chopped parsley. Form into patties and cook in olive oil over medium-high heat until browned on both sides. Garnish: Grated Parmesan.
Carrots and Parsnips
Skip the cheese, scallions and parsley. Instead, stir 1 cup shredded carrots, 1 shredded small onion, 1/2 cup shredded parsnips and 1 tablespoon minced sage into the rice; proceed as above. Garnish: Chopped parsley.
Caramelized Leeks and Spinach
Skip the cheese, scallions and parsley. Cook 2 chopped leeks in 2 tablespoons olive oil until very soft and brown, 15 to 20 minutes. Add 3 cups chopped spinach and cook just until wilted. Stir the leeks and spinach into the rice; proceed as above. Serve with lemon wedges.
Source: http://www.nytimes.com/2011/11/13/magazine/brown-rice-is-not-just-for-hippies.html?src=me&ref=general
Friday, November 4, 2011
You can prevent, and even reverse, heart disease . . .
Finally, You Can Prevent — And Even Reverse — Heart Disease . . .
FREE video reveals the very same strategies heart expert Dr. Chauncey Crandall uses with his own patients — many of whom now live without the fear of heart disease
or dependence on expensive, side effect-laden drugs.
Click on the link to view the video:
You can prevent, and even reverse, heart disease . . .
FREE video reveals the very same strategies heart expert Dr. Chauncey Crandall uses with his own patients — many of whom now live without the fear of heart disease
or dependence on expensive, side effect-laden drugs.
Click on the link to view the video:
You can prevent, and even reverse, heart disease . . .
Thursday, September 22, 2011
Monday, September 19, 2011
Wednesday, August 24, 2011
Use Culinary Herbs for Flavor and Medicinal Properties!
Last year I started a "Herb and Salad Container Garden" with Chives, Rosemary, Sage, Mint, Arugula, Kale, Swiss Chard, Green Leaf Lettuce and Mustard Greens. I also attempted to grow tomatoes, parsley and basil.
This year I added Thyme and Watercress. The Arugula, Chives, Mint, Sage and Watercress have grown prolifically. However, the Lettuce and Kale did not do so well and the Mustard Greens never showed its face!
The Sun could not make up its mind about whether it was still Spring or Fall up here in the Pacific Northwest so I decided not to attempt to plant any tomatoes since they need lots of Sunshine and dry conditions to thrive.
All the same, I have been enjoying the bounty from my garden -- adding the herbs and produce to sandwiches, soups and stews; and drinking lots of Mint tea!
Next year, if the Sun is obliging -- I will attempt heirloom tomatoes so I can finally make a Caprese Salad using my own home-grown tomatoes and basil! For now, I will just enjoy the photo that Molbaks shared below.
Molbaks, a Northwest Gardening institution located in Woodinville, has created a list of 12 popular herbs and their culinary uses. I hope that you will incorporate more herbs into your diet in order to benefit from the medicinal properties and add great flavor to your cooking!
Bon Apetit!
Top 12 Culinary Herbs
With minimal care it's possible to grow a thriving herb garden that will reward you with beauty, fragrance and flavor for many months. Toss a handful of herbs into everyday dishes to boost flavor and create a memorable meal. Below are tips on how to harvest, preserve and cook with popular herbs.
BASIL. Harvest individual leaves any time during the growing season. Leaves are tastiest when plants are young. Entire upper stem and leaves can be harvested—leave at least four sets of leaves on the plant. Freeze in ice cubes for later use. Freezing is the best way to preserve basil’s flavor.
Culinary uses: Use in pesto, soups, tomato-based sauces, fish dishes, omelets, dressings, pasta, on pizza, with vegetables, on fresh sliced tomatoes; add fresh leaves to vinegar or olive oil. When cooking with fresh basil, add leaves near the end of cooking time to ensure maximum flavor.
CHAMOMILE. Harvest flowers for drying and fresh use when blooms are fully open. To dry, snip the flowers off with scissors, then rinse and pat dry. Place flower heads on a rack or mesh screen and dry in a warm location. When flowers are completely dry, place in a clean airtight container and store in a dark location.
Culinary uses: Create herbal tea. To make chamomile tea, infuse 1 Tbsp fresh flowers or 2 tsp dried flowers in 1 cup boiling water. Steep 5-10 minutes.
CHIVES. Pick chives anytime during growing season after leaves are about 6" long. Pick only leaves. Flower stalks may be tough. Chive is best when used fresh. Leaves can be frozen in ice cube trays for later use, however, dried chives lack color and flavor. Pick chive flowers when they are in full bloom. The pungent flavor of the entire flower head can be overwhelming so break into individual florets and add a little at a time, taste before adding more.
Culinary uses: Use tender, mild chive leaves to season cream cheese and butter, in salads, entrees, soups, vegetables, sauces, egg dishes, meat, poultry and seafood—especially salmon. Add to dish during final 5-10 minutes of cooking. Prolonged heat destroys the flavor of chives.
CILANTRO. Once plants are 2-6" tall, pick leaves for fresh use as needed. Cilantro will keep for about two weeks in the refrigerator, if wrapped in a damp towel and enclosed in a plastic bag. Although the leaves can be frozen in ice cubes, or hung to dry, the flavor is not as pronounced as when fresh.
Culinary uses: Add fresh cilantro to salads, garnish for fish and soups, essential in salsa, tomato sauces and chutneys. Add to crab, tuna, salmon, shrimp, in stir fry dishes, and rice.
DILL. Harvest dill summer through early fall before flowering begins, once plants are 6" tall. For best flavor, use leaves fresh. Cut them in the morning when the dew has dried. Dill freezes well—simply place leaves in an airtight container. To dry whole stems (keep foliage) and hang upside down. When dry, strip leaves from stems, and store in an airtight container.
Culinary uses: Add finely chopped fresh or dried leaves to seafood dishes, particularly salmon, soups, salads, salad dressings, poultry, eggs, meats, vegetables, butters, sour cream, cream cheese, and dips. When cooking with fresh dill add it last minute for maximum flavor and aroma.
LAVENDER. Harvest leaves at any time for fresh use. Pick flowers before the last blooms on each stalk are fully open. It’s best to harvest the stalks on a dry day, before the sun’s heat evaporates much of the essential oils. Tie stalks into 2" bundles and hang them upside-down in a warm, dark, airy place to dry. (The drying process may take several weeks.) When fully dry, strip the flowers from the stems and store in airtight containers. Stalks may also be dried on flat cookie sheets.
Culinary uses: Season meat and vegetables, flavor ice cream, jellies, puddings, and fruit.
MINT. Pick leaves for fresh use at any time once plants are 6" tall. For best flavor, pick before plant starts to flower. For drying, cut stems just above the lowest set of leaves in the morning after the dew dries. Hang leafy stems upside down in small bunches in a dark location to dry. Once dry, strip leaves and store in airtight containers in a dark location. Don’t crumble leaves until ready to use, as their flavor will diminish. Freeze leaves in ice cubes for later use.
Culinary uses: Float mint leaves in summer drinks, use in salads, soups, dips, butter, sauces, jellies. Serve mint sauce or jelly with roast lamb; season fish; brew a cup of mint tea. Unless using mint as a garnish, crush leaves before using to release optimum flavor.
Culinary uses: Use in pesto, soups, tomato-based sauces, fish dishes, omelets, dressings, pasta, on pizza, with vegetables, on fresh sliced tomatoes; add fresh leaves to vinegar or olive oil. When cooking with fresh basil, add leaves near the end of cooking time to ensure maximum flavor.
CHAMOMILE. Harvest flowers for drying and fresh use when blooms are fully open. To dry, snip the flowers off with scissors, then rinse and pat dry. Place flower heads on a rack or mesh screen and dry in a warm location. When flowers are completely dry, place in a clean airtight container and store in a dark location.
Culinary uses: Create herbal tea. To make chamomile tea, infuse 1 Tbsp fresh flowers or 2 tsp dried flowers in 1 cup boiling water. Steep 5-10 minutes.
CHIVES. Pick chives anytime during growing season after leaves are about 6" long. Pick only leaves. Flower stalks may be tough. Chive is best when used fresh. Leaves can be frozen in ice cube trays for later use, however, dried chives lack color and flavor. Pick chive flowers when they are in full bloom. The pungent flavor of the entire flower head can be overwhelming so break into individual florets and add a little at a time, taste before adding more.
Culinary uses: Use tender, mild chive leaves to season cream cheese and butter, in salads, entrees, soups, vegetables, sauces, egg dishes, meat, poultry and seafood—especially salmon. Add to dish during final 5-10 minutes of cooking. Prolonged heat destroys the flavor of chives.
CILANTRO. Once plants are 2-6" tall, pick leaves for fresh use as needed. Cilantro will keep for about two weeks in the refrigerator, if wrapped in a damp towel and enclosed in a plastic bag. Although the leaves can be frozen in ice cubes, or hung to dry, the flavor is not as pronounced as when fresh.
Culinary uses: Add fresh cilantro to salads, garnish for fish and soups, essential in salsa, tomato sauces and chutneys. Add to crab, tuna, salmon, shrimp, in stir fry dishes, and rice.
DILL. Harvest dill summer through early fall before flowering begins, once plants are 6" tall. For best flavor, use leaves fresh. Cut them in the morning when the dew has dried. Dill freezes well—simply place leaves in an airtight container. To dry whole stems (keep foliage) and hang upside down. When dry, strip leaves from stems, and store in an airtight container.
Culinary uses: Add finely chopped fresh or dried leaves to seafood dishes, particularly salmon, soups, salads, salad dressings, poultry, eggs, meats, vegetables, butters, sour cream, cream cheese, and dips. When cooking with fresh dill add it last minute for maximum flavor and aroma.
LAVENDER. Harvest leaves at any time for fresh use. Pick flowers before the last blooms on each stalk are fully open. It’s best to harvest the stalks on a dry day, before the sun’s heat evaporates much of the essential oils. Tie stalks into 2" bundles and hang them upside-down in a warm, dark, airy place to dry. (The drying process may take several weeks.) When fully dry, strip the flowers from the stems and store in airtight containers. Stalks may also be dried on flat cookie sheets.
Culinary uses: Season meat and vegetables, flavor ice cream, jellies, puddings, and fruit.
MINT. Pick leaves for fresh use at any time once plants are 6" tall. For best flavor, pick before plant starts to flower. For drying, cut stems just above the lowest set of leaves in the morning after the dew dries. Hang leafy stems upside down in small bunches in a dark location to dry. Once dry, strip leaves and store in airtight containers in a dark location. Don’t crumble leaves until ready to use, as their flavor will diminish. Freeze leaves in ice cubes for later use.
Culinary uses: Float mint leaves in summer drinks, use in salads, soups, dips, butter, sauces, jellies. Serve mint sauce or jelly with roast lamb; season fish; brew a cup of mint tea. Unless using mint as a garnish, crush leaves before using to release optimum flavor.
OREGANO. Harvest leaves and stems for drying when flowers are blooming—the flavor is at its peak at this time. Cut stems 1" from the ground; tie in bunches and hang in a warm, dry, dark location. Strip dried leaves and store in an airtight container. Dried leaves are more intensely flavored than fresh leaves.
Culinary uses: Use with pizza, pasta, omelets, tomato sauces, salads, shellfish, cheese spreads, vegetable casseroles, soups, stews, poultry, and meat dishes. Crush leaves and add to a hot dish in the final 10 minutes of cooking. Flavor olive oil by adding sprigs of fresh Greek oregano.
PARSLEY. Harvest the outer leaves for fresh use, drying or freezing throughout the growing season. If not picked, the leaves become coarse and their flavor diminishes. Gather the leaves early in the morning when it is cool. To dry, spread leaves on a rack or mesh screen and leave in a dark, well-ventilated location. Crumble dried leaves and store in an airtight container. Alternatively, freeze leaves on a cookie sheet, then store in freezer containers. Parsley retains its flavor and color best when used fresh.
Culinary uses: Use as a garnish on dishes and eat parsley as a digestive aid.
ROSEMARY. Pick leaves, stems, and flowers for fresh use at any time throughout the year. Harvest leaves and stems for drying just before the plant blooms when the flavor is at its peak. Place stems and leaves on a rack or mesh screen and dry in a dark, well-ventilated location. Store dried leaves in an airtight container, or freeze sprigs of leaves on a cookie sheet and store in an airtight freezer bag for later use.
Culinary uses: Use to season meat, chicken, fish, shellfish, eggs dishes, jellies, salads, vegetables (especially good with potatoes), and breads and biscuits, including focaccia bread.
SAGE. Pick individual leaves for fresh use as needed. Best to stop harvesting in early fall to allow plant to maintain reserves needed to survive the winter. Collect the tips of young shoots for dryingand tie in bunches and hang in a warm location to dry. Leaves are fairly thick and dry slowly. Crumble dried leaves and store in an airtight container. Freeze sprigs of leaves on a cookie sheet before storing in airtight freezer bags, or try freezing leaves in ice cubes. Freezing retains flavor better than drying.
Culinary uses: Season poultry, stuffing, gravies, soups, vegetables, biscuits, muffins, corn bread, cheeses, tofu, tomato recipes, cream cheese, pesto.
THYME. Pinch off upper stems and strip leaves for fresh use as needed. Harvest stems and leaves for drying just as flowering begins, cutting entire plant back to about 2" above ground. For the rest of the season, harvest only the tips of the branches so the plant is sturdy enough to survive the winter. To dry, lay the stems flat or hang in bunches in a dark, dry location. Strip the dried leaves from the stems and store in an airtight container. Freeze sprigs on a cookie sheet and store in airtight freezer bag.
Culinary uses: Extremely versatile and indispensible in any kitchen. While it can be added fresh to many dishes, dried thyme has a more penetrating, sharper aroma and is preferred. Garden thyme does not lose its flavor when added early in the cooking process. Use in tomato sauces, seafood dishes, clam and fish chowders, on vegetables, meat and poultry. Use in recipes that specify long, slow cooking.
PARSLEY. Harvest the outer leaves for fresh use, drying or freezing throughout the growing season. If not picked, the leaves become coarse and their flavor diminishes. Gather the leaves early in the morning when it is cool. To dry, spread leaves on a rack or mesh screen and leave in a dark, well-ventilated location. Crumble dried leaves and store in an airtight container. Alternatively, freeze leaves on a cookie sheet, then store in freezer containers. Parsley retains its flavor and color best when used fresh.
Culinary uses: Use as a garnish on dishes and eat parsley as a digestive aid.
ROSEMARY. Pick leaves, stems, and flowers for fresh use at any time throughout the year. Harvest leaves and stems for drying just before the plant blooms when the flavor is at its peak. Place stems and leaves on a rack or mesh screen and dry in a dark, well-ventilated location. Store dried leaves in an airtight container, or freeze sprigs of leaves on a cookie sheet and store in an airtight freezer bag for later use.
Culinary uses: Use to season meat, chicken, fish, shellfish, eggs dishes, jellies, salads, vegetables (especially good with potatoes), and breads and biscuits, including focaccia bread.
SAGE. Pick individual leaves for fresh use as needed. Best to stop harvesting in early fall to allow plant to maintain reserves needed to survive the winter. Collect the tips of young shoots for dryingand tie in bunches and hang in a warm location to dry. Leaves are fairly thick and dry slowly. Crumble dried leaves and store in an airtight container. Freeze sprigs of leaves on a cookie sheet before storing in airtight freezer bags, or try freezing leaves in ice cubes. Freezing retains flavor better than drying.
Culinary uses: Season poultry, stuffing, gravies, soups, vegetables, biscuits, muffins, corn bread, cheeses, tofu, tomato recipes, cream cheese, pesto.
THYME. Pinch off upper stems and strip leaves for fresh use as needed. Harvest stems and leaves for drying just as flowering begins, cutting entire plant back to about 2" above ground. For the rest of the season, harvest only the tips of the branches so the plant is sturdy enough to survive the winter. To dry, lay the stems flat or hang in bunches in a dark, dry location. Strip the dried leaves from the stems and store in an airtight container. Freeze sprigs on a cookie sheet and store in airtight freezer bag.
Culinary uses: Extremely versatile and indispensible in any kitchen. While it can be added fresh to many dishes, dried thyme has a more penetrating, sharper aroma and is preferred. Garden thyme does not lose its flavor when added early in the cooking process. Use in tomato sauces, seafood dishes, clam and fish chowders, on vegetables, meat and poultry. Use in recipes that specify long, slow cooking.
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| Caprese salad - made with tomatoes, basil, fresh mozzarella, kalamata olives, olive oil, balsamic vinegar, and salt and pepper |
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| Grilled lamb on rosemary skewers |
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| Lavender essential oil |
Lavender essential oil
Source: Molbak's Garden + Home in Woodinville, WA - Molbak's
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